WoD - Tuesday 22nd April, 2025

Well if you have Easter cobwebs that you decided not to blow out with today’s total shitfest then that’s your fault. Luckily we care about you and so have another opportunity for you. You are very welcome!

CrossFit Cardiff WoD
Within 6 minutes and for 4 rounds:
Run 400m
Row 500m
Max calorie echo bike
Rest 2 minutes between rounds

Specialty
Pull ups
Every minute, on the minute for 10 minutes of:
‘X’ Chest to bar pull-ups / butterfly pull-up practice

B: Complete as many rounds and reps as possible for quality within 10 minutes of:
5 Strict pull ups
10 (perfect) push ups
15 Air squats

C: 3 Sets (within 10 minutes)
5 Strict dips
10 Ring rows

D: 5 Rounds of 10s hollow hold + 10 tuck ups + 10s hollow hold

WoD - Easter Monday 21st April, 2025

The first of a few, Bank Holiday Monday hang overs! Hopefully a fitness hangover rather than a real one. But… with this Sunshine today, I wouldn’t blame any of you.

I am very much hoping for a meat hangover, pray for me.

SCALE this workout to ensure that you can KEEP moving. Do NOT do it in singles. Trust me, an RX by your name may well hurt a lot less and be far worse for your fitness.

CrossFit Cardiff WoD
For time:
10 - 9 - 8… 3 - 2 - 1 reps of:
Power clean
Front Squat
Push jerk
Barbell: 70/55kg

WoD - Friday 18th April, 2025

I promise a better show next week, promise.

CrossFit Cardiff WoD
5 rounds for time:
50 Double unders
10 GHD sit ups
5 Hang cleans (90/65kg)

WoD - Thursday 17th April, 2025

I used to travel to China for the weekend. How I didn’t end up on the news is beyond me.

CrossFit Cardiff WoD
For 6 Rounds, within 1:30mins complete:
200m Run
Max burpee box jump overs (24/20”)
Rest 1:30mins between rounds

Specialty
Within 15:00 minutes:
Build to a heavy clean and jerk

Then…
Every 90 seconds for 3 rounds:
Clean, hang clean, push press + jerk @ 50%

Back squatS
Build to a heavy 8

WoD - Wednesday 16th April, 2025

Maybe it’s because I am writing this from Schiphol airport at 06:37 and have already flown from Denmark. That’ll be why my brain is complete and utter mush! Driving home from London will be fun!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 16 minutes of:
8 Double dumbbell front squat (50/35lbs)
8 Bar muscle ups
15/12 Calorie echo bike

WoD - Tuesday 15th April, 2025

It might be that after over 14 years of writing these blogs I may have finally run out of things to say.

CrossFit Cardiff WoD
Deadlift
5 - 5 - 5 - 5 - 5
Heavy straight sets

Specialty
Pull ups
Every minute, on the minute for 10 minutes of:
‘X’ Chest to bar pull-ups / butterfly pull-up practice

B: Complete as many rounds and reps as possible for quality within 10 minutes of:
5 Strict pull ups
10 (perfect) push ups
15 Air squats

C: 3 Sets (within 10 minutes)
5 Strict dips
10 Ring rows

D: 20s on 10s off x 10:
Hollow hold

WoD - Monday 14th April, 2025

Welcome to Monday. What a fricking week last week was! Everyone was loving life and in true British fashion, complaining that it was too hot! Of course! 😉

CrossFit Cardiff Partner WoD
Complete as many rounds and reps as possible within 20 minutes of:
12/10 calorie row
9 Toes to bar
6 Thrusters (40/30kg)
These are you go, I go rounds.

WoD - Friday 11th April, 2025

Why wouldn’t we save a disgusting interval workout with echo bike calories until the last day of the working week. You know, give you that extra Friday feeling!

CrossFit Cardiff WoD
6 Rounds for max reps, within 2:30 minutes:
15/12 Calories echo bike
5 Sandbag over the shoulder
Max toes to bar

WoD - Thursday 10th April, 2025

Just in case your arms aren’t hanging off, here you go;..

CrossFit Cardiff WoD
Increasing load each set:
9 - 9 - 9 Strict press
6 - 6 - 6 Push press
3 - 3 - 3 Push Jerk

Specialty
Within 15:00 minutes:
Build to a heavy clean and jerk
Then..
3 rounds, every 90 seconds:
Clean, hang clean, push press + jerk (50%)
Back squat
Build to a heavy 10 rep for the day

WoD - Wednesday 9th April, 2025

Now this workout can actually be made way worse, I know you actually likely believe me. One day I will show you just how. Until then, be thankful that I am being nice to you all! 😉

CrossFit Cardiff WoD
”Kelly”
5 rounds for time of:
Run 400 meters
30 Box jumps (24/20"")
30 Wall balls (20/14lbs)

WoD - Tuesday 8th April, 2025

One day soon I will be able to squat and jump and therefore have an acute awareness of what your legs are feeling like right now. Until then, I will continue to row with one leg and smash the living hell out of my upper body.
And you lot will be brutalised further.

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 15 minutes of:
25/22 Calorie row
20 Single arm overhead walking lunges (50/35 lbs)
15 Pull ups

Specialty
Pull ups
Every minute, on the minute for 10 minutes of:
‘X’ Chest to bar pull-ups / butterfly pull-up practice

B: Complete as many rounds and reps, for quality, within 10 minutes of:
5 Strict pull ups
10 Push ups (perfect)
15 Air squats

C: 3 Sets (within 10 minutes)
5 Strict dips
10 Ring rows

D: 20s on 10s off x 10:
Hollow hold

WoD - Monday 7th April, 2025

You my friend, were not a coward. Rest easy The Real McCoy, your shift is done.

CrossFit Cardiff WoD
Within 10 minutes, climb the ladder:
2 - 4 - 6 - 8 - 10.... Front squat (80/60 Kg)
4 - 8 - 12 - 16 - 20... Burpees over the bar

WoD - Friday 4th April, 2025

The Friday Feeling! Something that you are not going to get with this stinking workout.

CrossFit Cardiff WoD
6 Rounds for time of:
60 Double unders
30 Kettlebell swings (24/16kg)
15 Burpees

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

WoD - Thursday 3rd April, 2025

Told you didn’t I! As soon as those clocks bounced forwards we were in for a TREAT!!! 😎😎😎😎

CrossFit Cardiff WoD
For Max Load:
5 - 5 - 5 - 5 - 5
Back Squat
10 - 10 - 10 - 10 - 10
Hip Extensions

Specialty
A: 3 - 3 - 3
Tall split jerk - build if possible
2 - 2 - 2 - 2 - 2
Split jerk

Seated Strict press
B: 3 - 3 - 3
Superset with 8 frontal, lateral and rear delt raise

WoD - Wednesday 2nd April, 2025

Let’s hope that none of you got proper slammed by some joker on April fools! However if you did, please come and tell me as I could use a good laugh!

CrossFit Cardiff WoD
For Time:
21 - 15 - 9
Left arm dumbbell snatch (50/35lbs)
Echo bike calories
Right arm dumbbell snatch (50/35lbs)
Row

WoD - Tuesday 1st April, 2025

We are going to rent the gym out, once per week at the 08:00 class to the cockerpoo cafe! A bunch of “cute” dogs will be running around the gym for all of you to play with… April fools f**kers! Had it been the GSP cafe that would not have been an April fools.

CrossFit Cardiff WoD
For Time:
Run 1 Mile - 800m - 600m
50 - 40 - 30
Wall Balls (20/14lbs)
25 - 20 - 15
Chest to bar pull ups

Specialty
Pull ups
Every minute on the minute for 12 minutes:
10 - 20% of 5 minute test
Or butterfly practice

3 Sets:
20 Wide grip pull-ups*
*Max strict pull-ups into banded pull ups until 20 reps
Must be a band where you can go unbroken
Rest 2:00

3 Sets 
8/8 KB bent over row + 3s negative
8/8 Arnold press + 3s negative
20s on 10s off x 9:
Hollow hold

WoD - Monday 31st March, 2025

Well then, that’s it. It is officially the British Summer Time! Stand yourselves by for some serious good weather and constant harassment from Tom trying to show you his white bits.

We will be on the beach before you know it.

CrossFit Cardiff WoD
“Grace”
For time:
30 Clean & jerks (60/40kg)

WoD - Friday 28th March, 2025

Tuva is popping her cherry today… go easy on her please!

CrossFit Cardiff WoD
Complete as many rounds and reps as possible within 20 minutes of:
Run 400m
Row 500m

WoD - Thursday 27th March, 2025

A tribute for McCoy

Good wasn’t good enough - he always wanted to be the best.

He was a warrior. McCoy Turner had battled complex PTSD for years and yet he was described by all that knew him as a beacon of light, having a warmth, a kindness and a smile that would light up any room. Fooling even those closest to him and on the very rare occasions when he did ask for help, seemed as he didn’t want to be a burden.

A L4 CrossFit Seminar Staff ‘Red Shirt’, McCoy taught a staggering 246 L1 & L2 seminars globally across Europe and Asia. A Flowmaster, and Coaching Mentor he truly was a master of his craft.

McCoy was a wonderful father, a friend and for those lucky enough to call him, a brother.
He finally lost his fight with his own mind, and on the 8th of March and in solitude, committed suicide.
In doing so he has left a void in this world that will never be filled. You cannot replace a man like McCoy, I will miss him dearly.

If I am ever capable of being half as strong, half as talented, half as passionate and half of the man that McCoy was, I will consider myself complete.

He will continue to influence me every day, I will never forget him and always celebrate him.

McCoy my friend, may you finally be at peace.

Not all illnesses are visible, even those who on the surface have it all, can be suffering inside. So please be kind, reach out to your friends and loved ones and tell them what they mean to you, as you never know how long you have left with them.

CrossFit Cardiff Partner WoD
Celebration
Complete as many rounds and reps as possible within 25 minutes of:
42 Kettlebell walking lunges
38 Burpees
38 Kettlebell ground to overhead
400m run
Athletes will both lunge, one carrying the kettlebell, share the burpees and GTOH and run together, one carrying the kettlebell.
KB 24/20kg

WoD - Wednesday 26th March, 2025

In 5 days (or something) the sun will set at 19:5something. Meaning that the summer is well on the way and you NEED to get those butt cheeks ready… it’s a good job we’ve got your back!!

CrossFit Cardiff WoD
Deadlift
10 - 10 - 6 - 6 - 4 - 4
Increase load as reps descrease